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Therapeutic music

Posted in Motivation & Happiness by

By Emily McLaughlin

Everyone has that one artist, album, band or song that they could play on repeat for hours. Music has therapeutic tendencies, helping the human mind to calm in times of stress or sadness. In one of my academic classes at the UMass, we discussed how listening to music can help the human body and mind reach a state of flow. Reaching flow means that you have reached the point where you mind is completely focused on one thing, or a certain task at hand. You aren’t worried about time, space or distance in states of flow – in fact, you are not worried about anything at all.

Athletes reach flow during competitive games, artist reach flow while creating a masterpiece, writers reach flow when they begin to write and dancers reach flow when they start moving across the floor. I’m sure you can relate to this in one way or another. You are doing *something* and then snap back to reality, “Wait, what time is it? How long has it been?”

For me… I’m really, really, really looking forward to my next long run. I’ve added Babel to my iPod and am ready to run for an hour straight. I want to reach a state of flow, and stay there for a while — not snapping out until the album ends and I realize I’m running in silence. Music helps a lot of us reach a state of flow–which is extremely important when working out. You don’t want your workout to drag on… you want it to be over in a blink of an eye because you were in-the-zone.

I have been waiting for this new Mumford and Sons album for a while, and so far… it has not disappointed. The minute it was available on Spotify, I synced it to my iPod for my next workout.

Unfortunately, I have not been able to get that long run in for a week now because I have this really unfortunate cold. But if you know me… you know I’m antsier than ever.

Also, I am so sorry that I have been so absent. Between going to Amherst last weekend, being sick this week, and getting in gear to MOVE (!!!) this weekend… I haven’t had time to chat. But, don’t worry there are a few posts coming your way.

Stay HEALTHY, happy and dry on this rainy, rainy Sunday.

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Curvy girl

Posted in Motivation & Happiness by

By Allie DeLay

People come in all different shapes and sizes. We have our own quirks that make up our personalities, our own pet peeves, and our own dreams and ambitions. Each person has their own piece of mind and the differences among us are what make life interesting. So why has our society programmed us to believe there is just one acceptable body type that we must fit? Why is there this burning desire to be thin among women? Can’t being healthy be enough?

I am by no means a stick figure. I have had curves all my life. Blessed with an hourglass physique, I can’t remember a time when I wasn’t bigger than the ideal body type. In elementary school, I towered over my peers and by high school I was strapping the girls down with an XL sports bra, while my friends ran around in gym class without a care in the world. It took a while for me to accept my body and be comfortable with my figure.

During my junior year of college, I began lifting weights and more regularly, along with my cardio workouts and I made a few healthy changes to my diet. I am by no means crazy about counting calories and I do have a weakness for a good slice of Antonio’s but by eating more fruits, vegetables, and lean meats I gradually changed my diet and cared more about the food I was consuming. Slowly, I began noticing changes. I felt better. I was more energetic, happier, and less stressed. Physically, I saw more definition in my muscles, I built up a greater stamina, and little things like my hair and skin looked better.

Everything about me was significantly healthier. Then I went in for my yearly checkup and stepped on the scale…

I found that the number had increased from the year before. My heart sank and I couldn’t believe what I was hearing. But then it hit me. MUSCLE WEIGHS MORE THAN FAT. In all aspects of my life I am a healthier person than I was a year ago. I feel better, look better, and love the way I am.

In that moment, standing on the scale, in the middle of the doctor’s office, I realized a number couldn’t define me. There is no way I will ever be a thin girl, fitting that ideal small body type. I have been blessed with curves and a body that, albeit bigger than other girls, is beautiful in its own way.

There are a lot of girls that spend their lives trying to reach that ideal number. I’m here to say, “Put the scales away.” Live your life. Enjoy your life. Exercise for you. Eat right for you. The pounds may come off and some may come back on. But if you maintain that healthy lifestyle you will be a healthier person no matter what that (for most of us) three-digit number on the scale says back to you.

As the saying goes “Being fit is better than being thin.” Embrace those curves. They are fabulous. And in case you ever need some encouragement… the band Mika puts it best, “BIG GIRL, YOU ARE BEAUTIFUL.”

Tip Six: Drop Some Money, Drop Some Pounds

Posted in Tips for a New You by

Let’s review…
Tip Number One: Moderation and Purity
Tip Number Two: Find a Work Out that Works for You
Tip Number Three: Don’t Fall into the Compliments Trap
Tip Number Four: Cut the Excuses
Tip Number Five: Set A Goal

Tip Number Six: Drop Some Money, Drop Some Pounds

Being in college has made me absolutely dread one thing– spending money. I think that each and every one of us on campus are generally in the same boat: we’re spending money only on what is essential (well, mostly), and we tend to think twice about spending money on anything that could be considered a luxury. We have tight budgets and we like to keep the number on our bank statements as high as we can.

But, naturally, we are only human and sometimes we have to splurge on ourselves.. even if we are trying to be frugal. It may sound crazy, but I’ve found that when it comes to weight loss, sometimes dropping some money can actually lead to dropping a few pounds.

Now I don’t mean we should spend money on those hilarious Shake-Weights or on the next “miracle” weight loss product on some cheesy infomercial, but rather we should spend money on little trinkets that help motivate us to stay healthy.

For example, we’re told frequently that part of the secret of losing weight is drinking water. It keeps us hydrated, full, and it can keep our system running smoothly. But, water can sometimes be boring, plain, dull, flavor-less, unappealing, etc. It never really appealed to me. So, a while back when I decided that I needed to drink water more often, I went out and bought a brand new water bottle. It had one of those “crazy straws” built in and it was even in my favorite color. . . and it was really shiny, so that was a plus (hee hee). As childish as it was, I was SO excited to drink out of it! Next thing I knew, I was drinking water all the time and I began feeling healthier in general, all because of the $6 water bottle I found at Target.

Then, when I decided to incorporate running into my daily routine, I went out and bought a brand new pair of sneakers. I love Nike in particular and I’d always wanted a pair of their Shox sneakers, but I never wanted to spend the money on them. Once I gave in and actually bought them, all I wanted to do was pop them on and go for a run. One new pair of shoes and just a few runs later, I’d lost 5 pounds! You’ve gotta love shoe shopping!

Getting back to my more childish trinkets– I was once making a run to the dollar store with one of my friends back home when I came across these chopsticks… yes, chopsticks. They were pink, plastic, and connected by a spring at the top so I wouldn’t actually have to know how to use them properly. They were pretty and only cost a dollar, so of course I bought them! I just wanted them because I thought they were kind of funny and they would amuse me at my next meal, but I soon found that they did more than just entertain me. Because they were a little harder to use than a fork, I found that I was taking my time while I was eating without realizing it. Eating slower gives your brain more time to process what you’ve eaten, and therefore makes you full faster. Because of the chopsticks, I lessened the size of my meals without even trying, and as a result I lost a few more pounds!

These are only three of thousands of purchases you can make to help keep yourself motivated. If we buy ourselves little gifts, it’s very common for us to be excited to use them; if we buy ourselves little gifts that can help contribute to our weight loss, we can actually get excited to get healthy. Even if what you buy costs you $100 out of your college budget, just consider it money spent on being a healthier person– I think that’s pretty worth it!

So yes, as crazy as it sounds, dropping money can and will help you drop some pounds. It’s a great concept– because it works. So go have fun indulging!

S-H-O-E-S. Shoes.

Posted in Fashion by

By Eliza Shirazi

5 letters. S-H-O-E-S. That is all I care about in life. Don’t give me a purse, don’t give me jeans, don’t give me shirts, I WANT SHOES. It is my open obsession and I don’t think I will ever let it go. Something about having the perfect pumps on pulls an outfit together. What you put on those tootsies is important, and sometimes it “hurts to be beautiful” with those spike heels that are hard to resist (yes, I do own these). BUT and a very big BUT, you need comfort when working out. Although the most comfortable shoes may be the ugliest, you’ve gotta sacrifice and let’s be real, no one has pretty feet besides my friend Katrina.  As I sit here with my heels thrown around my room, my big curly hair flowing in my face, and my little apartment (which is really a dorm looking over Southwest that I pretend is New York), I feel just like Carrie Bradshaw and wonder….does a sneaker have to compete with the prettiness of a heel?

Think about it: when working out, does it REALLY matter what sneakers you have? YUP, it does, but not fashion wise. Shoes are to protect, enhance, and almost go unnoticed when you are working out. Mobility is everything and you should not wear a shoe that will restrain you from getting that great sweat going. For example, Nike Shocks do not work for me. The springs in the shoes cause my lower back and knees to hurt. As much as Nike has done me good, these shoes have done me BAD. My Under Armour sneaks have been treating my hoofs right for 2 years now, we are in love! My sister introduced them to me and they fit like a GLOVE (a little rhyme for ya). I don’t need to worry about the comfort, or if they will bother me during my cardio classes. Simple, cute, and easy to manage…just how your boyfriends should be too.

Since we are all caught up in our brands and such, go ahead, pick your favorite label, but make sure you love them. I am going to lay off on more suggestions because everyone has their own preference and that is good! GO TRY ON SHOES! Me and Carrie will be really proud of you. If it takes you an hour to find the right sneakies, then so be it. Your sneakers should be an easy go to. So what if Mr. Big proposed to Carrie with a beautiful bright blue Manolo Blahnik jeweled shoe? Doesn’t mean she will never put on her comfy sneakers ever again…maybe. Anyways, Eliza Rose here telling you your sneakers may not be as pretty as heels, but hey just get “CARRIEd away” in the comfort ;)

Hangover cures

Posted in Food & Diet by

By Emily McLaughlin

Out all night on Friday? Want to do it again Saturday? You are in college. It is okay to hit the bars on the weekend and drink to your heart’s content, just make sure you are ready to deal with the repercussions—the hangover.

Everyone has had his or her fair share of hangovers, but it does not have to be all that bad. Here are some tips and tricks to waking up sans regrets.

Fuel up before drinking

In college and on a budget? That is no excuse for skipping dinner before a night of drinking. Sure the strictly liquid diet will help you feel more festive with less alcohol, but you will feel the pain in the morning. Make sure you fuel up before hitting the bars, and have a light snack near the end of your night.

What to drink

Try to drink beverages on the lighter end of the spectrum. Darker booze contains more congeners, chemicals that up inflammation in the body, intensifying your hangover. If you are drinking mixed drinks, you may assume that it would be healthier to add diet soda, but diet soda empties out of your stomach more quickly, making you feel a buzz much faster. Also, avoid using energy drinks as mixers since the caffeine makes you feel less intoxicated and you may not realize when you have reached your limit.

Before bed rituals

When you walk in the door at home, head straight for the Brita. Drink a few glasses of water to combat dehydration. Before snuggling up, remember to wash your hands and face. Sleep may be the only thing on your mind, but it is important to wash of germs from the bar or party you previously attended. Alcohol suppresses T cells, which the body needs to defend itself.

Sleep in

It is hard to get a good sleep after a night out, but sleeping late might just help you bypass post-party pain. Shut of your alarm, and get as much sleep as you possibly can.

For breakfast

Choose ibuprofen, a tall glass of water and maybe some eggs if you can stomach it—definitely don’t reach for the Bloody Mary or Mimosa. The alcohol-fix in the morning will only temporarily relieve your symptoms. Replacing the calories with a light breakfast is best. I choose eggs because they contain cysteine, a substance that breaks down acetaldehyde (which is a hangover-causing toxin in found in alcohol). A breakfast of scrambled eggs, or egg on toast has never failed me. If that sounds unappetizing, force down something light.

Hit the gym

Flush the alcohol out of your system with a little exercise. Just remember to keep it light (yoga, a brisk walk, pilates) because what you body is really craving is rest. Other things to remember are 1.) STAY HYDRATED and 2.) You could be behind on your nutrition, so do not overdo it.

So, it is okay to drink, but it is not okay to suffer a nasty hangover. Try these tips next weekend to keep your morning-after aches to a minimum, making you more productive and far less miserable.

Get more energy!

Posted in Food & Diet, Health & Beauty by

By Emily McLaughlin

View this in The Daily Collegian!

Feeling tired in the morning? Feeling sluggish throughout the day? On many occasions, a lack of sleep is the cause for this, but when you are getting the recommended hours of rest at night something else could be to blame.  Recharge and get back into the swing of things here at UMass by trying these tips proven to boost energy and increase productivity when you are feeling zonked.

Get Energized Tip #1: SLEEP!

Beginning with the most common cause for tiredness, make sure you are getting a good nights rest. An hour before bed, shut off all of your digital devices and try not to do any heavy reading. Computer and TV before bed can decrease the quality of sleep, making a person feel less rested in the morning. There is nothing completely wrong with reading before bed, but the light and fast flow of data could disturb a good nights rest.

Start your day with yogurt, granola and a serving of fruit instead of a bagel or sugary cereal.

Get Energized Tip #2: Less Carbs, Carbs, Carbs

Carbohydrates and sugary drinks later in the day can make blood sugar levels crash at night. The morning after, a person wakes up feeling tired and craving more carbs. Fulfilling this craving promotes the continuation of this pattern. Starting the day with whole grains, low-fat dairy and a serving of protein is a great way to boost energy and encourage healthy eating habits for the rest of the day

Get Energized Tip #3: Get More Iron

Eat leafy greens and lean red meats to increase your iron intake. Deep-green vegetables and lean meats contain high levels of iron, which is essential for forming red blood cells. Red blood cells carry oxygen throughout your bloodstream, so without enough iron, you are starving your body of oxygen it needs to carry out the simplest of tasks. To ensure iron levels are where they should be, take a multivitamin for insurance.

Get Energized Tip #4: Exercising Gives a Boost

Exercising is commonly associated with feeling exhausted, but the opposite is true. Increasing activity, whether it is by going to the gym or by walking around the office, can increase energy. In fact, according to a California State University study, a brisk 10-minute walk produced energy boosting effects that lasted up to two hours.

Get Energized Tip #5: Power Nap

Feeling slugging in the afternoon? Research shows that a quick power nap can increase energy, reduce stress and improve cognitive functioning. Napping also means more patience, less anxiety, better reaction time and overall better health. Experts advice to keep naps between 15 and 30 minutes, since sleeping longer gets you into deeper stages of sleep, from which it is more difficult to awaken.

Get Energized Tip #6: Drink Water

Even slight dehydration can leave a person feeling fatigued. The solution is as simple as drinking a tall, cool glass of water. Drink a glass first thing in the morning before breakfast to jumpstart the day and after a workout to replenish lost fluids to keep the body going. Also remember that the body often confuses signals of hunger with thirst. When you think you are hungry, drink a glass of water first.

Choose a latte over the usual cup of coffee

Get Energized Tip #7: Latte, Not Coffee

Need a caffeine boost? Substitute a coffee for a latte. A latte contains the caffeine needed to give a jolt of energy like coffee, but also contains milk with protein to provide longer-lasting energy.

Get Energized Tip #8: Eat Power Foods

Carry a snack throughout the day for those times when you are feeling sluggish—just make sure the right food are packed. Dried fruits, almonds, bananas, oatmeal and yogurt are great low-cal snacks that provide a boost.

Remember that it is most important to get the recommended hours or sleep! To fight fatigue throughout the day follow these healthy, energizing tips.

Tip Four: Cut the Excuses

Posted in Tips for a New You by

By Lauren Duffy

Let’s review…

Tip Number One: Moderation and Purity

Tip Number Two: Find a Work Out that Works for You

Tip Number Three: Don’t Fall into the Compliments Trap

Tip Number Four: Cut the Excuses

Excuses. We’re all victims of them. Whether it’s homework, cleaning, chores, tasks, or just something that we don’t really want to do, we somehow formulate the perfect excuse to get out of it. Whether the excuse is a credible one or not, it sure sounds a lot better than doing something we don’t want to do. We all make excuses, and I was no exception. Unfortunately for me, working out and eating right (Tips One and Two) are were always huge victims of my own excuses over the years.

I remember sitting on my couch, watching my favorite TV show, and snuggling in the fluffiest blanket I owned– happy as a clam. Then it would hit me: “I haven’t worked out today… and I really don’t want to…” All it took was for me to make one simple and easy excuse to get me out of having to take off the blanket and step away from the family room, and that sounded like a much better plan than actually being active.

I could write a book on my old unhealthy excuses. Looking back, I realize that they were rather pathetic and always had an easy fix to them– “I can’t work out today because it’s cold out.” Get a jacket. “I can’t work out today because I’m tired.” Exercise gives you energy!

The eating excuses were no different– “I didn’t eat healthily today because I went out to eat.” Really? There wasn’t one single salad on the menu? “I can eat this cake because we’re celebrating my friend’s birthday.” So? Just pleasantly say: “I’ll pass, thank you.”

Each excuse helped me get lazier by the minute and add pounds along the way. Trust me, they are one of the worst habits to fall into if you have a goal. I cannot express how glad I am to have realized how detrimental they really are. The fact of the matter is: while excuses seem convenient at the time, all they cause is regret.

I think that it’s human nature to make excuses, so I’m not telling stop making them all together because I don’t know if that’s possible. But, you do need to learn to handle the excuses if you find you struggle with them.

So one of the most helpful things I learned to do is put it in perspective and see whether or not the excuse is worth making. For example, “I can eat this cake because we’re celebrating my friend’s birthday.” Look at that cake– will it look better untouched on the plate, or will it look better resting on your thighs. As my mom always says: “A moment on the lips, a lifetime on the hips.”

 

Excuses are tough to deal with, believe me, but they don’t have to control your routine! Tips One and Two can produce great results, but learning to handle the dilemmas behind Tips Three and Four can produce even better results! So next time you find yourself making a health-related excuse, take a step back and question whether it’s worth it. They put up a tough fight, but excuses can be beat!

What’s more important? Your current couch-potato state, or your health? You decide.

NAPPYTABS!

Posted in Fashion by

I’m sorry, I am just obsessed. Ever since my days of hip hop, Tabitha & Napolean have been my secret lovers. They can dress me (and undress me) as much as they want. NappyTabs is created and inspired by the cutest couple in the dance industry, Napolean and Tabitha…duh. Their love makes me want to die and their clothes make me want to cry. Everything from their graphic tees to their couture looks just hit the spot for me. You dancers out there have heard this “old song and dance,” but really take this moment and immerse yourself into NappyTabs. Browse through their website, try some of their items, fall. In. love. Although this is not a fitness clothing site or brand, you can wear this stuff to work out, play in, or kick back in. THAT IS THE BEST PART PEOPLE!

I am so sick of the same old workout clothes, hence the reason why I have started wearing my outspoken Nike’s to classes and dressing like I don’t give a “what what!” As much as I love the yoga pants, which I really do love them, put them aside one time and throw on some basketball shorts that are comfortable, badass, and are the cat’s meow. Try not to match and turn things around. Your pink wraps do not have to match that pink shirt. Your Nike high tops CAN be worn in class. Stop following the rules. I am all about breaking the rules with clothing. Ever since I was a little boo boo, following all the way into high school, people would say, “Eliza, you would wear that” or even better, “WTF are you wearing?” You know what you say to those people? You follow Luda and respond with: move bitch, get out the way. Quit following the norms of fashion and twist it around. NappyTabs will show you the way to this lifestyle and you can incorporate it right into your workouts. I JUST LOVE EM! AH!

A lot of people use clothing to express who they are every day; do not let working out make you back down from this. Let people inspire you, and create new, fun, and comfortable clothing for the gym. Don’t let yourself go just because you are working out, make yourself feel good. If you look good, you feel good, and that means you will perform better. Bring that fashionista out of you, whatever it may be. When you look in that mirror and see those fresh new kicks or graphic tee staring back, it will give you a boost of energy. Napolean and Tabitha will never let you down.

Eliza Rose here proposing one very big question: NappyTabs, will you marry me?

 

Fighting Form—Cardio Kick Like a Real Fighter

Posted in Fitness by

By Meghan Trowbridge

An hour never is enough time for me to give my classes the proper breakdown of fighting basics. Cardio kickboxing is a different practice considering the focus is dedicated to pure fitness, whereas a typical martial arts class follows a pace that may include instruction time, etiquette training, and real-life application of technique (aka not just breaking a sweat at any cost). Since the purpose of martial arts classes are not just to get the heart rate soaring, it makes sense that they are spanned throughout years of consistent training.

For me, earning my third degree black belt in karate took approximately twelve years—but it was not something I would just dedicate myself to in the fall, winter, spring, or summer. In order to progress to each colored belt, I had to be training in the studio for all four seasons of the year. In a way, I had signed away my soul: nearly every day every week, hours of repetition and drills with only a few short vacations, in order to steadily work my way up the ranks. In this sport it is how we build a foundation; martial arts is a true commitment that mandates passion, patience, and diligence.

Since not everyone has had the time or opportunity to become karate experts, I try to give everyone who takes my Kickboxing class an authentic, eclectic martial arts experience. The routines have legitimate self-defense maneuvers; my motivation techniques may seem a little unorthodox, a little crazy, and silly, a little “drill sergeant” like to give the essence of a ; mimicking how I execute each punch and kick will really teach you proper form.

The form is what I would like to dissect, there are many points to keep aware of, and you will NOT be aware of them all in one class. Why? Because the ‘checklist’ of fundamentals seems endless and this is why martial arts takes years of mastery. BUT if you can make it your goal to focus hard on one or two of these tips, your fighting form will improve drastically and it will increase the difficulty of each move we are practicing which will give you that extra challenge, that extra edge.

GUARD POSITION NECESSITIES:

Eyes: they should be forward on your target. To assist your hands’ and shoulders’ efforts towards protecting the jaw line (KNOCKOUT ZONE), keep the chin down towards the chest.
Hands: they should be in tight fists (with a proper fist your thumb only crosses over the first finger, no further) by your temples or your upper cheeks. Make sure that either from your guard position that both hands are physically touching or when throwing a single punch that one is touching the head. Having your hands up in this way will add protection/create good habits, strengthen arms, and will serve as a “home base”—where your strikes should be executed from.
Shoulders: no need to look like the Hunchback of Notre Dame—but there should be a shrug in the shoulders. In class I tend to exaggerate this but only because this is a very difficult concept for people to actually carry out since it is the opposite of proper everyday posture.
Elbows: they always need to be in—save the wings for a midnight munch fest. Keeping your elbows in protects the body as well as prevents you from wasting energy when they can be more relaxed in a defense-ready position.
• As for the rest of your posture, try to keep the core tight versus relaxed.
• Feet are shoulder-width apart with a slight bend in the knees for agility/sprinting movement.
• Weight slightly forward to facilitate defensive moves such as bobbing/weaving, and to deliver
more power.
• Toes and hips are aligned straight—this is natural for the body.

I like the idea of knowing that not only is my workout improving my fitness, but it is giving me practice for if I ever had to defend myself. Everyone has different passions when it comes to exercise, but it can’t get much better than learning something that has a real application and purpose while breaking a sweat.